Workout of the week: 20-min full-body functional workout

30th January 2023

ALL LEVELS / full-body functional workout / 20 minutes

Equipment: Gym mat & gym bench

If there’s something we strive for is to welcome every fitness approach in our clubs. From strength to functional, from cardio to HIIT, over the years we succeeded in making our gyms optimal for every fitness enthusiast. And while we can’t say we have a favourite type, we can admit we’re very fond of functional training – after all, that was our core when we first started.

Functional fitness is a type of training that equips your body for real-life, daily challenges. This means that its exercises mimic foundational movements that you do every day, such as bending, climbing, twisting, pushing or squatting to improve the so-called functional strength.

And that’s precisely what you’ll find in this full-body functional workout. Built as a challenge, it has 5 exercises, with a specific number of reps. The goal is to complete them in under 20 minutes. Remember that you can have as many rounds as you need and rest as many times as you want. The only obligation is to complete the reps of each exercise in 20 minutes and, of course, to challenge yourself.

Squats 50x
V-sit explosive 50x
Push-ups 25x
Burpees 25x
Step ups 100x

Ready? Let’s have some fun!

WORKOUT SETUP

5 exercises
Different number of reps
As many rounds as you need
Rest as you need too
20 minutes
Equipment: Gym mat & gym bench

WORKING OUT FROM HOME? NO PROBLEM

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Gym bench = stable chair

WORKOUT EXERCISE LIST

As many rounds as you need

1 – SQUATS

50 reps

Stand on your feet, placing them at the same distance as that of your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
Repeat.

2 – V-SIT EXPLOSIVE

50 reps

Lie on your back with your arms overhead.
Engage the core, and rapidly bring the hands to the feet, while making a v-position with your body.
Make sure you keep the arms and legs as straight as possible.
Return under control and repeat.

3 – PUSH-UPS

25 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

4 – BURPEES

25 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.